20-Minute Yoga for Morning Energy
Start your day with intention. This 20-minute morning flow builds heat progressively, wakes up the spine, and leaves you feeling focused and ready to move through whatever the day holds.
Duration
20 minutes
Poses
13 poses
Goal
Morning Energy
The Flow
Paschimottanasana
1 min(8-10 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spineMalasana
1 min(8 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groinUtkatasana
1 min(8 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and anklesJanu Sirsasana
1 min(8 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower back
Trikonasana
1 min(8-10 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and anklesBaddha Konasana
1 min(8-10 breaths)
Sit on your mat with both legs extended.
opens the inner groins and hip flexorsUttanasana
1 min(8-10 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower backSalabhasana
1 min(8-10 breaths)
Lie face down with arms alongside your torso, palms facing up.
strengthens the muscles of the spine, glutes, and backs of the arms and legs
Tadasana
1 min(8-10 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awareness
Vrksasana
1-2 min(10-15 breaths)
Stand in Mountain Pose with feet together.
improves balance and proprioception
Savasana
1-2 min(10-15 breaths)
Lie on your back on the mat.
calms the nervous system and promotes deep restDandasana
1-2 min(10-15 breaths)
Sit on your mat with both legs extended straight in front of you.
strengthens the core and back musclesSavasana
3 min
Allow every muscle to soften completely. This is where the practice integrates.
promotes full recoveryQuick Reference
All 13 poses in this sequence, in order.
- 1Seated Forward Fold1 min
- 2Garland Pose1 min
- 3Chair Pose1 min
- 4Head-to-Knee Pose1 min
- 5Triangle Pose1 min
- 6Butterfly Pose1 min
- 7Standing Forward Fold1 min
- 8Locust Pose1 min
- 9Mountain Pose1 min
- 10Tree Pose1-2 min
- 11Corpse Pose1-2 min
- 12Staff Pose1-2 min
- 13Corpse Pose3 min
Poses Used in This Sequence
